10 aerobic exercises suitable for girls

　　Exercise is something that everyone in our class must do. Exercise can not only exercise body, to us healthy There are also many benefits. And it can keep you in shape, which is the most attractive thing about exercise for girls.

　　Fitness program for girls

　　Some people become more and more motivated when exercising, while others become less and less motivated as they practice. In fact, this happens mostly because they don’t have a good fitness plan. A well-developed fitness plan will make it easier for practitioners to enter the state and achieve better results. The following article will share with you a fitness plan suitable for girls, which only requires eight minutes of practice every day.

　　The entire fitness program for girls includes 5 movements. Girls are required to perform each movement for 1 minute and rest for about 30 seconds between movements.

　　1. Interlace the five fingers of both hands and straighten them upwards, then squat downwards.

　　2. Cross the five fingers of both hands and raise them flat in front of you, and alternately turn left and right to lunge.

　　3. In a kneeling position, touch your left elbow to your right knee (right elbow acts as a knee), then straighten your left hand and right foot (right hand and left foot).

　　4. Push-ups + planks.

　　5. Sit with your feet bent at the knees, and place your hands behind your body to bend and stretch your arms.

　　The five exercises mentioned above require girls to exercise at least three times a week. Girls are required to do as many exercises as possible in 60 seconds. If girls have enough time, they may choose to perform 2-3 groups of the above five actions.

　　Aerobic exercise suitable for girls

　　1.Mountain climbing

　　Suitable crowd : IT professionals working in dark computer rooms.

　　reason : IT people spend all day in an airtight computer room, troubled by the turbid gas and radiation emitted by the computer all day long, and their minds are dizzy. If you still spend time in the gym on weekends, your brain has not breathed fresh air for a long time. skin Your body and body will protest strongly against you. Go hiking on the weekend, put yourself in nature, breathe and sweat happily, and throw away all the boredom and fatigue of the week.

　　Fitness effect : Mountaineering is an excellent aerobic exercise, which can promote metabolism, accelerate blood circulation, improve endurance and leg strength, and enhance cardiopulmonary function.

　　2. Long distance running

　　Suitable crowd : People who work for long periods of time have to sit for long periods of time, which leaves a lot of problems such as back pain, cervical spondylosis, etc., for editors, freelance writers, etc.

　　reason : It stands to reason that long-distance running is more suitable for this kind of people, but running for two days on weekends will not only have little effect, but long-distance running is a more strenuous activity and should not be performed on weekends. Free and easy water jogging has become the latest fitness sport abroad, and it is an ideal sport. Because jogging in water can evenly distribute the body load, it has obvious advantages over running on land. In addition, in deep water, the runners' lower limbs are not subject to shock, so they are less likely to be injured. They will feel comfortable all over the body after exercise.

　　Fitness effect : The resistance of water is 12 times that of air. Running in water for 45 minutes is equivalent to running on land for two hours. Jogging in water is especially suitable for obese people. Since the density and heat conductivity of water are greater than those of air, jogging in water consumes more energy than on land, and can gradually remove excess fat from the body.

　　3. Shopping

　　Suitable crowd : Stay in the office from morning to night female。

　　reason : This is one of the most popular leisure methods for women, and it is also a good aerobic exercise. Compared with boring equipment training in the gym, shopping not only allows women to exercise their bodies without knowing it, but also makes them happy. It is a fitness method that has the best of both worlds. If you can also find good things by the way, it is an extra surprise.

　　Fitness effect : Women can go shopping for as little as two or three hours, or as much as one day. Constant exercise can increase leg strength, consume a large amount of calories in the body, and achieve fitness effects.

　　4. Bowling

　　Suitable crowd : A person who has been working in a certain position for a long time, but has never been promoted.

　　reason: You have been working hard, but you always suffer from not being favored by the leader. You can't change this situation, but when you throw the bowling ball, all the resentment and depression seem to be thrown out together. How can that pleasure be called "refreshing"? The rising scores have allowed you to regain your confidence, and after a few rounds you are full of hope for work and life.

　　Fitness effect : As long as your posture is correct when bowling, more than 200 muscles in the whole body can be exercised.

　　5. Skating

　　Suitable crowd : People who have little activity on weekdays and are too lazy to exercise even on weekends.

　　reason : Skating is a fitness project that combines exercise and entertainment. For lazy people, it is the easiest sport that can achieve fitness effects by just talking and laughing. Skating mainly exercises leg muscles and can improve the flexibility and coordination of the limbs.

　　Fitness effect : Roller skating consumes 175 calories every half hour, which can enhance the flexibility of the whole body and the strength of various parts of the body.

　　6. Pilates

　　Suitable crowd : Girls who lack exercise, are dissatisfied with their bodies, and can’t control their mouths during dinner parties with clients, such as: women who work in the marketing department, public relations department, marketing department and other departments.

　　reason : It is said that this exercise has an almost miraculous effect on losing weight and improving the body shape. It allows those who are determined to lose weight but cannot resist the temptation of delicious food to finally find paradise. Pilates is a wonderful way to regulate and strengthen muscles: Compared with yoga, which is somewhat similar, it is more outstanding in combining Chinese and Western methods. It combines the rigidity of Westerners - focusing on the training of body muscles and functions, and the softness of Easterners - emphasizing the unity of body and mind during practice, and each posture must be coordinated with breathing. Moreover, it is simpler and easier to master than yoga, and the exercise intensity is slightly higher than yoga.

　　Fitness effect : There are exercises for the arms, chest, and shoulders, as well as strength exercises for the waist, abdomen, and back, as well as stretching exercises to enhance flexibility. All parts can be fully tightened and stretched. You can clearly feel the abdominal muscles tightening in just 45 minutes.

　　7.Horse riding

　　Suitable crowd : The work pressure is very high and there are certain risks, such as those who start their own companies or the management of the company, etc.

　　reason：nerve Being very tight all day long makes me really tired. Think about being a Wrangler on weekends and galloping freely under the blue sky and white clouds. Wouldn't it satisfy your desire to fly better than playing golf? The world is so big. After all, each of our living circles is just a corner of the world. We long to break away from that small circle and long for a broader world. Perhaps half of our dreams have been realized while riding a horse or in the moment of speed.

　　Fitness effect : Horse riding can exercise your agility and coordination, and exercise all your body muscles, especially your leg muscles. An hour of horseback riding consumes 2,700 calories, which is the same amount of exercise as a day of golf.

　　8. Diving

　　Suitable crowd : People who work from nine to five every day, step by step, with little change, such as government civil servants, secretaries, etc.

　　reason : You are tired of the same old life. Maybe you already long for change and excitement in your heart, but you just don’t dare to try. Diving will satisfy your expectations for excitement and free life. Under the water far away from the crowd, you will seem to have come to a world completely different from reality. Here, you can do whatever you want, just like a free fish. The feeling is really happy and like a fairy. When you return to the real world from the bottom of the water, you will feel like you are completely transformed, and the problems and worries that were originally tied to your heart will become so insignificant.

　　Fitness effect : Diving is a whole-body exercise, and its exercise effect is comparable to that of swimming. In addition, people who cannot swim are also welcome.

　　9. Rubber band jumping

　　There are many jumping methods and techniques for rubber band jumping, from low to high, from bottom to top, and you can move up one level after jumping one level. There are also many variations in jumping postures. There are double jumps, single jumps, synchronized jumps, etc.

　　When jumping rubber bands, the higher the rubber band is lifted, the more difficult it is to jump, and of course, the greater the effect on physical exercise. In particular, it has a greater effect on the flexibility of the waist and legs and the flexibility of each joint. This activity, mainly jumping movements, can put a certain amount of pressure on the bones of the lower limbs, so that the bones receive more blood and nutrients. It has a good preventive effect on preventing the bending of the lower limb bones and the formation of flat feet in girls.

　　Rope skipping is mainly based on limb activities, with two feet jumping, two wrist rotations, and all joints of the shoulders, waist, abdomen, buttocks, thighs, calves, and feet participating in the activities. As a result, blood circulation throughout the body is accelerated, providing a more adequate supply of oxygen and nutrients. At the same time, it exerts strong pressure on the bones of the lower limbs and has a greater effect on promoting bone growth. When swinging and jumping, the upper and lower limbs need to cooperate closely. Therefore, it is of great benefit to improve the coordination and flexibility of the nervous system.

　　10. Kick

　　When kicking, standing on one foot to support the body is actually an exercise for people's stability ability. By kicking with one foot on the inside, outside and instep, you can exercise the flexibility and flexibility of your ankles, knees, hips, waist and neck. The hands keep moving with the movements. On the one hand, they act as balancers, and on the other hand, they can perform coordination exercises on the shoulders and elbows. When kicking, it is necessary Eye Cooperating with the height of the legs, this is an excellent exercise for the command ability of the nervous system. When kicking, people's breathing deepens and speeds up, blood circulation strengthens, and metabolism is promoted. It will be more interesting if you add various tricks such as turning, kicking, stabilization, jumping and throwing and catching when kicking.

• Previous article: Do 7 aerobic exercises regularly to keep fat away from you
• Next article: Three aerobic exercises in winter to effectively lose fat